Side push-up


Exercise details

  • Target muscles: Lower Pectoralis Major
  • Synergists: Upper Pectoralis Major, Anterior Deltoid, Triceps Brachii, Serratus Anterior
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Lie on your left side on the floor, with your hips straight and your knees bent at a ninety-degree angle.
  2. Wrap your left arm around your waist to keep it out of the way.
  3. Place your right hand on the floor, in front of your left shoulder.

Execution

  1. Keeping your hips and torso straight, exhale as you push into your right hand to raise your left shoulder off the floor.
  2. Hold for a count of two and squeeze your chest.
  3. Inhale as your reverse the movement and lower your left shoulder back to the floor.
  4. Repeat for the prescribed number of repetitions.
  5. Repeat the exercise on your right side, using your left arm.

Comments and tips

  • The side push-up is an awkward exercise, with a short range of motion. Performing it properly takes practice. When performed properly, the exercise can effectively overload the lower pectoralis major. However, it’s not a recommended exercise. Use it occasionally to add variation to your workout.
  • Keep your core tight and your hips and torso straight. Do not flex your waist laterally. Your spine should be straight throughout the movement, and there should be a straight line from your shoulders to your knees.
  • The side push-up is an advanced variation of the push-up. Other advanced push-up variations include the superman push-up and the one-leg push-up.

Side push-up video

Sources


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